You need about 0.8 g of protein per kg of body weight meaning the average man needs about 60 g and the average woman needs about 40 g. If you combine particular foods, you’re bound to get your daily dose with very little effort. After all, being health conscious isn’t as hard or as bad as it sounds with our pick of protein-rich foods! In fact, some of these items are probably already a part of your diet! The best part? They’re all super tasty!
The 10 Best Protein-rich Foods
Take a look at our list of protein-rich foods below!
1. MeatThe best source of protein is probably meat. It is found in most households and is healthy, protein-rich food. It contains a whopping 35 grams of protein when the average person needs only 60 g daily. Based on your diet you may need more but when combined with other foods, meat should fulfill the majority of your protein requirements. Even if you don’t eat certain types of meat, there are so many that you are sure to find one that suits your needs. From chicken to fish and everything in between, meat can be just as healthy as it is tasty!
2. EggsEggs are a common breakfast item. Most people on a diet are required to eat eggs and that’s because when you workout, your body needs more protein which eggs have lots of. Just one small egg can have up to 15 grams of protein. Not only that but it also contains lots of different nutrients and crucial, healthy fats. It's a filling food that can be prepared in many different ways and it's easy to make.
3. SoybeanIf you’re vegetarian and can’t have meat or eggs, we’ve got you covered. Lots of people stress over what vegetarian options give your daily dose of protein. Soybean is the answer. Its taste and meat-like texture make many people even prefer it over meat. A great protein-rich food, up to 50% of its dry weight is made up of protein. That’s a lot for a plant-based food source.
4. TofuAnother familiar replacement for meat or milk-based products is tofu. That’s right! Tofu is vegan-approved. With cheese-like texture and taste, it is derived from soya and definitely a protein-rich food. In fact, it has almost 10 grams of protein. Sound like something you want in your diet but looking for a way to make it? You can stir fry tofu with other vegetables or give it a Japanese twist and make teriyaki tofu with rice.
5. MilkMilk is essential to any wholesome diet. It gives your body proteins, vitamins, and calcium. Experts say that it can reduce the risk of heart diseases or diabetes or high blood pressure. Milk helps in bone health and can prevent osteoporosis by giving bones calcium. If you’re health-conscious or on a vegan diet, cow’s milk can be substituted for almond, soy, or cashew milk. Some of these even have added nutrients. For example, cow’s milk has about 8 grams of protein but soy milk also has about 7 grams.
6. AlmondsAlmonds are rumored to increase memory and brain function. While that may be true, we guarantee they are a great source of protein. In fact, 100 g of almonds has almost 22-23 grams of protein. Even a few almonds a day can do wonders for your body. You can soak them overnight and have them in the morning for breakfast to start your day off right with protein-rich food.
7. Beans And LentilsLegumes might just take the cake when it comes to variety and protein content. There are over 16,000 legumes grown across the world and all of them have large protein contents. For example, chickpeas have an overwhelming 11-15 grams of protein per cup. Beans and lentils help with resolving digestion issues, regulating blood sugar, and improving colon health. One of the five main food groups, they are essential to a good diet and easy to fit into any dish!
8. Mozzarella CheeseSay cheese! We’re telling you that cheese isn’t so bad after all! How would it sound if we said you could eat that cheesy mozzarella pizza and feel good about it? Mozzarella cheese has an astounding 25 grams of protein! Cheese in general has anywhere from 10-30 grams of protein. Enjoy your meal in peace because the next time someone says cheese isn’t healthy, you can tell them we said that cheese is a protein-rich food!
9. OatsThis whole-grain food is a common replacement for rice and sometimes takes a long time to cook since it is made by boiling in water or milk. It’s usually eaten for breakfast like oatmeal and is a healthy alternative to grains or flour. Up to 17% of their dry weight can be a protein which is more than most other grains. Oats are usually recommended for people on a diet or as a supplement to a gym routine.
10. BroccoliYou may think of this as just another green vegetable but it's packed with proteins and very few calories! Broccoli is flushed with antioxidants that can help prevent cancer, boost immunity, and even reduce the risk of diabetes. It has about 3 grams of proteins and in our opinion, it goes down like butter when made right. You can stir fry it for a quick and easy dinner plan or if something else is on the menu, try adding baked broccoli for an added crunch.
Protein is essential for a healthy diet. You need about 50 grams of protein on a daily basis which can only come through your diet. It is a nutrient you need for building and repairing muscles and bones. In this article, we made a list of the top ten protein-rich foods you can have for a better diet and better health.
The 10 Best Protein-rich Foods Infographics